WOD Tuesday 6/30/2015

Announcements

CrossFit Lake Mary Summer Classic registration is LIVE! http://boxtribetracker.com/1251/reg/

WOD Saturday, July 4th is at 8:00am!

CrossFit Lake Mary – WOD

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Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

21 Day Shredfest

Metcon (4 Rounds for reps)

Row/Accessory Work

EMOMx20:

4 rounds of:

Min 1: 20/17 Cal Row

Min 2: 20 GHDSU or 30 BF Sit-ups

Min 3: 20 Close Grip Push-ups

Min 4: 20 Cal Assault Bike

Min 5: :20 L-sit

Comp Training

Metcon (AMRAP – Reps)

Snatch

ARAMP 1 of Max Snatches at 115/80

Rest 1 minute

ARAMP 1 of Max Snatches at 155/105

Rest 1 minute

ARAMP 1 of Max Snatches at 185/135